20 December 2019

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds NFT

10/8 Cal Row

5 Hang Power Snatch

10 Reverse Lunges (5/Leg)

Weightlifting

Metcon (3 Rounds for reps)

AMRAP 1:00

Max Power Snatch @60%

3:00 Rest

AMRAP 1:30

Max Power Snatch @70%

3:00 Rest

AMRAP 2:00

Max Power Snatch @80%
Record Reps for each block

Goal is to beat scores from 12/6/19

Metcon

Metcon (Time)

For Time

25 Overhead Squats (75/55)

400/300m Row

2:00 Rest

20 Overhead Squats (95/65)

400/300m Row

2:00 Rest

15 Overhead Squats (115/75)

400/300m Row

2:00 Rest

10 Overhead Squats (135/95)

400/300m Row
Record total work time (subtract 6:00 from final time)

Rx+

95/65

115/75

135/95

155/105

Categories: WOD

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